2 healthy breakfasts for 2 different meal plans!
The classic “Scramble 🥚 with a Veg” for me (veg was yellow bell peppers this time), served with a side of sesame lemon red chard. *not shown, my Orange Pekoe tea with Maca and Collagen powders with the tiniest drop of honey and some unsweetened almond milk, and orange slices so I could get my fruit on 🍊
For the wee lady, Gluten free Oats simmered in unsweetened almond milk with vanilla, cinnamon, hemp hearts, apple chunks, and coconut oil (a drizzle of real Maple Syrup on top for a little sweetness). Filling carbs, fibrous fruit, a dose of fat, and protein to fuel her little tummy until snack time.
To be honest, I was so jealous of her breakfast and I’ve added this oatmeal to my list of meals that I’ll enjoy first, once I’m off this anti SIBO diet. 1 month down, 1 more to go! 😬

Driving home this evening in the rain I SO didn't fancy salad for dinner but then I made this: @stevesleavesinc mixed leaves with cherry tomatoes, cucumber, chives and avocado, topped with za'ater coated @tofooco tofu with creamy goats cheese on @scharglutenfreeuk ciabatta. That's right ZA'ATER COATED TOFU!!! 👊

🥜GF+VEGAN FLAPJACKS🥜 Recipe is on my blog now, link in bio to make these yourself➡️ Made using @coconutmerchant sugar, @alara.cereals + @nairnsoatcakes oats and @cocofinacoconut butter🥥 Who wants a square?😋

Found them! 🙋🏼‍♀️🍓 Finally got my hands on the STRAWBERRY lactose free fruit corners 😍 (yes I’m still posting about them!) This was in Asda but I also found them in Tesco too. These are much better for us low FODMAPers if you struggle with cherry! Have you tried either flavour yet? 🤷🏼‍♀️ What do you think?
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Our fridge is now packed with fruit corners, which is something I never thought I’d see ever again! 🙈 I will defo continue to keep posting lactose free products as Mark is always looking out for them and I now know how many of you are too... I think the last pic got 1000 likes?! That’s crazy, thanks! 💁🏼‍♀️💪🏻 I’ve tried these and as with all lactose free stuff, it tastes literally identical. It’s basically the same product with the lactase enzyme added!
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So awesome to see you guys posting your gf/low FODMAP blogs/insta profiles on this mornings pic. I love reading other people’s blogs and I’m defo gonna set up some sort of little community for us 😍 Let me know here if you run a blog or free from insta profile if you haven’t already!

👩‍💼Today I had the absolute pleasure of providing some digestive health training for the City Centre Health doctors.
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👩‍⚕️As you guys know, GPs are often (or should be!) your first port of call when you have digestive problems. But they get like 10 minute with you right? So how the hell are they supposed to cover EVERYTHING needed for gut health? Well they aren’t!
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👉👉Today we covered - why you shouldn’t do a low FODMAP diet without a dietitian, what tests are needed, how food allergies can present in adults e.g eosinophilic esophagitis, eczema etc and SIBO. We also discussed which probiotics to recommend, the role of fermented foods and appropriate prescribing of pancreatic enzymes for those with a pancreatic enzyme deficiency.
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🤓One of the key elements we had a look at was how GPs can help you guys in that short space of time they have with you by providing that extremely important ‘first line’ advice e.g. meal times / stress / alcohol / caffeine / fibre and fluid.
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😀Equally, I was able to gain a great insight into what sort of problems are coming up in Manchester and what limitations the GPs have in the area - so thank you so much!
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💩Digestive health is a multifactorial problem - therefore it requires us healthcare professionals to work together to drive better outcomes for our patients.
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😀If you are a doctor and would like some training around how you can be helping your digestive health patients, please let me know!
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#doctorsofinstagram#digestivehealth#guthealth#irritablebowelsyndrome#ibs#lowfodmap#lowfodmapdiet#foodallergies#whatdietitiansdo#dietitian#rd#evidencedbasedpractice#evidencedbased#bloating#bloatingbegone#eoe#ezcema

Having a healthy crab spaghetti for dinner this evening, using the recipe on my blog, take a look (type ‘crab’ in the search bar). Tonight I served it with @scharglutenfreeuk baguette (drizzled and baked in garlic oil). 🦀

Eating out at @nandosuk - I actually find Nando’s are very accommodating for Gluten intolerances, they are happy to clean down the area and make sure your food is cooked with every intention of no contamination!
But what about low FODMAP?! All of the sauces have Onion and Garlic in of course, but the ‘Plain (ish)’ marinade doesn’t have any Onion, does have Garlic Purée though! But I’m fine with Garlic so this is super friendly for me! And then just two sides of Mixed Salad 😋
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Any other Gluten Free peoples enjoy a Nando’s? 🙈🍗

New life motto 💪
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It's a Pippi Longstocking quote (never knew it was spelled like this in English 😂), so kinda childish but actually so good. Recovering from a burn out while having IBS really isn't easy but I'm doing the best I can every single day, and that's enough, right? And although today only is about naps & netflix, always hard to not feel guilty when you're not able to do the things you want (and I always want a lot, and perfect too 😳), I know these kind of days are the most important now while recovering to make the most of my other days. And for me the awareness of this, to really be able to relax at my off days without worrying about all I "have" to do, is a huge step forward.
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So yes, I am definitely able to win this fight 💪 And feeling more and more like this every single day, but a peptalk in the mirror every once in a while sure is still necessary 😂
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#ibs#irritablebowelsyndrom#burnout#recovery#fodmap#fodmapfriendly#lowfodmap#hsp#dairyfree#positive#positivethinking#mindfulness

“what can you actually eat lol????” HELLO this spaghetti bolognese and garlic bread 🍝🥖 is #glutenfree#plantbased and almost completely #lowfodmap can you believe???? (i realised too late that the cheese isn’t lowfodmap oops this really isn’t going that well🤷🏼‍♀️)(also 🗝 the garlic bread is made with garlic infused oil) it’s amazing what you can #veganise (and make #coeliacsafe ) nowadays woohoooo have a happy rest of your thursday 💚🌱

EAT WITH PURPOSE! .
Mindful eating comes from a place of knowledge. It’s not just knowing what foods to eat, it’s knowing what foods you NEED. Today’s lunch is designed to make me feel great. Simple ingredients, amazing benefits. .
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💛DILL: Makes a happy, relaxed belly! It contains natural essential oils that help stimulate the peristaltic motion of your intestines and digestion system. .
💜PURPLE POTATOES: Fiber! Potato have insoluble fiber that helps eliminate digestive upset and irregularity. (And they are PRETTY!) .
💚STRING BEANS: Fiber…again! String beans are one of the best veggies to eat to keep your tummy working properly. They are a HUGE staple in my diet.
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#guthealth#sibo#ibs#digestivehealth

Swapped a side of fries (non SIBO friendly) for some kombucha squash last night and I have to say I’m pretty impressed. I flavored these baby’s how I like my fries, which means they were extra crispy and salty. (Sea salt, olive oil, and rosemary.. a lot of rosemary). I baked them on 400 and to give them an extra crunch broiled them for a bit at the end. Crispy and delicious as can be...

{gut health series} TONIGHT! I’m so excited for this one. I’ve been getting so many questions from people over the last 8 months on the “diet” I’m on (which I’d like to make clear is NOT a diet it is a lifestyle change and it is not intended for weight loss but that’s a very welcomed side effect) The low FODMAP diet has been L I F E C H A N G I N G for the improvement of my SIBO and related symptoms. Tonight @ibswarrior and I will be chatting over on my channel @prettydeliciouslife about WTF a FODMAP even IS and how it could help you with your SIBO/IBS. See you at 7:30PM EST! #lowfodmapdiet#fodmapper#guthealth#sibowarrior#ibswarrior#wellness#wellnesscoach#wellnesswarrior#lowfodmap#eattothrive

{gut health series} TONIGHT! I’m so excited for this one. I’ve been getting so many questions from people over the last 8 months on the “diet” I’m on (which I’d like to make clear is NOT a diet it is a lifestyle change and it is not intended for weight loss but that’s a very welcomed side effect) The low FODMAP diet has been L I F E C H A N G I N G for the improvement of my SIBO and related symptoms. Tonight @ibswarrior and I will be chatting over on my channel @prettydeliciouslife about WTF a FODMAP even IS and how it could help you with your SIBO/IBS. See you at 7:30PM EST! #lowfodmapdiet#fodmapper#guthealth#sibowarrior#ibswarrior#wellness#wellnesscoach#wellnesswarrior#lowfodmap#eattothrive

So yesterday was yet another day at the hospital (these things seem to never end for those of us with gut issues)..
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This time it was flexible sigmoidoscopy 😑 The procedure was to look into the part of my large intestine called sigmoid colon due to the persistent bleeding after BMs which I thought was just due to mild but persistent constipation and the irritation it was causing..with things “inside” and outside not having the time to heal.. As I have also reduced a great deal of number of veg and fruit (the latter to more or less 0) that I have consumed as I felt that they were the enemy for my IBS-D and it was better to be a bit constipated even though with pain and bleeding🙈
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To cut the story short, the procedure was very painful despite the “laughing gas” I was given, mostly due to the inflammation that was already going on inside of me..
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I could talk more and more about all the horrific details of the day (that I spent alone in the hospital I have to add and travelled there and back alone too wishing my mum was with me) but the diagnosis was Diverticulosis where they found two moderate sized pockets on the side of my intestines which are not inflamed yet but can get inflamed at some point and turn into diverticulitis where I would need antibiotics and it can lead to more serious complications 😐
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I am yet to receive the results of the biopsy and see a consultant gastro for follow up in 3 weeks time and the full details of this *sigh*
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My take away from this, don’t wait till things get too chronic in your life before getting it properly looked into. If something doesn’t feel right for an extended period of time (especially if it involves bleeding from places you shouldn’t be!), see your GP and insist on further investigation!
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For now, I am taking the advice to up my fibre to make things smoother (literally 😂) for my colon and praying it’s just the constant irritation of hard stool that is causing the bleeding and biopsies will come back normal🙏🏻🤞🏻💕

throwback thursday to when I first discovered @wholefoodsphilly started carrying @hukitchen chocolate bars 🍫🍫🍫❤️you guys. these are hands down one of my favorite sweet treats & the only ingredients I have to scan for on them are high amounts of cashews or almonds, which can v quickly produce tummy aches if I eat more than the suggested fodmap limit. I 🧡 that everything NOT in the bar is listed and please believe I have been raving about these bars since 2012, they are that good! what’s your favorite store bought treat that’s made without weird chemicals or high amounts of fodmaps? LMK in the comments ❤️🍫❤️🍫❤️🍫❤️🍫❤️🍫❤️

Starting off the day with this veggie filled omelette 🍳 I usually go for something sweet but today I was feeling savory. happppy Thursday 💛
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Veggie Omelette👇 (low fodmap)
2 @vitalfarms eggs
1/2 red bell pepper
Spinach
Arugula
Feta
Salt
Pepper
Smoked paprika
Topped with sprouts and @manitobaharvest hemp hearts and served with a side of greens 🌿

The Small Intestinal Bacterial Overgrowth (SIBO) products arrived yesterday! A huge part of my practice has become focused on working with IBS patients get to the root of their chronic bloating and abdominal pain. Watching how much of a toll poor digestion takes on physical and mental health is staggering. SIBO is responsible for up to 50% of chronic Irritable Bowel Syndrome cases and has a treatment (hint: it is not Low FODMAPS!). Bringing in these products marks a cheaper, effective way to help my IBS and SIBO patients heal and get back to their lives and the food they love. .
Cheers to effective, ethical care of the deepest causes of digestive pain!

It’s amazing the difference a few days on this diet has actually made - I’ve completely cut out all high FODMAP foods and I already feel less nauseous and my other symptoms have definitely occurred less. I know it’s only a been a few days (so touch wood) but if it continues to get better then I’ll be a very happy lady ☺️. It hasn’t been easy though, I spent a good 20 minutes yesterday walking up and down the supermarket aisles trying to find myself a snack before I settled on these “___ free” everything biscuits that tasted like stale cardboard buuuut I have been able to create some tasty dinners like tonight’s!
✨ tofu and veg stirfry ✨
1 red capsicum
2 cups bok choy
1/4 red cabbage
400g tofu in water
200g thin rice noodles
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And for the marinade: 4 tbsp GF soy sauce, 4 tbsp rice wine vinegar, 1 tsp dried chilli flakes, 2 tbsp brown sugar, 2 tsp garlic infused oil, few grinds of black pepper.
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Excited to keep creating more low FODMAP recipes and see how good I’ll feel once the 6 weeks of elimination is up!

Holly Tree Kitchen is a busy place to be over the next few days. I’m catering a dinner party for someone whose guests dropped the V bomb on her at the last minute and turned to me for help. 😂 Do let folk know before hand if you don’t eat any animal products and they’re going to be cooking for you, it causes people to panic and forget that delicious plant based food is really simple...and then they run to me for back up.
I’m doing a big ole vegan India feast that they can get stuck into: vegetable bhoona, saag aloo, creamy coconut dhal, crispy roasted chickpeas, peshwari naan (I will share the recipe with your soon, it’s fiyaaah🔥🔥🔥), poppadoms, tahini and mint sauce and a few other bits and bobs.
I always find curries are a good choice when you’re making plant based food for a range of people. Give the meat eaters something familiar but with lots of lovely veg instead of a few bits of chewy lamb or chicken or whatever.
Curries can be a pain in the arse for me and my fellow low fodmappers but we can work around it with our old pals Mr Garlic Infused Oil, Mrs Spring Onion and their twins, Not and Too Spicy. No one on this occasion is low fodmap or gluten free so it’s nice to be able to cook freely, without my own annoying restrictions for a change.
For dessert, of course, it’s a raw cake special - Chocolate and vanilla swirl cake topped with juicy fresh berries and signature chocolate shards.
Then I’m catering a load of picnic food for them for the weekend. I’m making a bunch of recipes that you can already find on my website. Picnic “sausage” rolls, Quinoa salad, Green goddess salad, Beetroot hummus, Garlic and herb vegan cheese and Salt and vinegar chickpeas. And if time/energy permits I’ll make some delicious garlic and rosemary focaccia, or tomato and herb crackers.
It’s so lovely to be able to have the energy to actually do this and to help someone out when they’re stuck. Fingers crossed they enjoy it all🤞🏻I’m a dizzy vertigo joe this week, but working my way around it and feeling as ok as can be all things considered. Small victories, keep countin’em. I promise they count 🎉💛

•PACKAGE-FREE MEALS (**prescribed diet edition**)•
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This is my submission to @anitafromaustralia’s May competition, to cook a meal with mostly plastic-free produce. It doesn’t have a fancy name; the best I can come up with is ‘buckwheat pasta with veggies that needed to be eaten’. While I was cooking it I was hoping to make some kind of pesto out of pumpkin and parsley but my own laziness ruined that and the pesto idea was not to be. .
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But!!! To its credit, it is incredibly healthy, gluten/grain free, 100% vegan, mostly paleo, legume/soy-free, low FODMAP and low histamine (I need to meet most of these criteria otherwise I get quite sick). .
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You’re probably thinking it’s low flavour too but I have managed to find ways around this (perhaps I have developed a stronger sense of taste on this diet but it was pretty damn yummy to me). I flavoured this with loads of fresh parsley, (vegan) chicken stock powder, garlic-infused olive oil and a bit of apple-cider vinegar. If I’d put the effort in, the pumpkin pesto would have made for a creamy sauce, but I made up for that with @naked.byron.foods vegan mayo (btw the best mayo I have ever eaten, vegan or not). And then those hemp seeds - the only thing stopping this from being a predominantly plastic-free meal, is what I use to add the good stuff to this meal. I also have hemp powder which also came in a plastic bag. So it’s gonna have to be that way until hemp becomes more readily available and in bulk-form. I could have replaced this with package-free chicken from Foodland for complete protein/B-vitamins etc. but this particular meal (and entire day) was to be one of my many plant-based meals.
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I’ve snuck some even less fancy photos in there to show the process. Again everything (including the bean sprouts from @waggonwheels) aside from the hemp seeds, lids of things etc. was plastic free ☺️ bulk-bought pasta, things in glass bottles etc. All the good stuff 💛
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#plasticfreeproduce#plasticfreefood#saynotoplastic#byobag#byobags#lowfodmap#plasticfreeplanet#plantbasedfoods#plantbasedmeal#glutenfree#glutenfreefood#buckwheatpasta#paleopasta#paleorecipes#ibsdiet#healthyfood#healthyeating

As promised, purple sweet potato toast.
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3 large organic purple sweet potatoes, peel and chop into pieces. Throw in a food processor! Add 1 TSP sea salt. Grab a deep dish baking pan or like the one I used in the picture 👆🏻. Spray the bottom with avacado oil or use your hands and Spread with coconut oil, we don’t want the toast sticking to the bottom. Put all the ground sweet potato in the pan and pack down firmly.
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Bake at 450• for 20 minuets, take out and make sure it’s not starting to burn. Some ovens are stronger than others. If it is burning lower the temperature and move to the bottom rack. If it’s AOK than continue at 450• for another 20 minuets.
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When you remove it out of the oven DO NOT cut into it, let it sit in the fridge over night or for 4 to 5 hours. It will harden in the fridge. Cut into it and you can eat it as is or you can toast it as well.
You can top this with whatever you like, Avacado or coconut butter, almond butter 😍. _
Hope you enjoy ! Ps : taste like cake batter
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#sweetpotato#purplesweetpotato#toast#bread#baking#holistic -nutrition #health#nutrition#holistichealing#CFS#EBV#adrenalfatigue#paleo#AIP#vegan#plant -based #raw#gut -health #SIBO#LowFodMap#medicalmedium

Yesterday, I received a fab delivery from the team over at @warburtonsgf after winning @glutenfreealice #coeliacawarenessweek competition! I am so excited to try these, especially the tiger loaf which I've heard SO much about! I've actually not tried any of the Warburton's GF stuff since they rebranded, so look forward to giving them a try! Thanks to @warburtonsgf and @glutenfreealice ! ❤️

I've been experimenting over the last week or so with eating rather low amounts of carbs until noon with the goal of feel-good-guts. Since FODMAPs are carbs, this experiment has been working well! Just means I need to load up on fruits and veggies at lunch and dinner. •
Breakfast is usually eggs, cheese, chia pudding, peanut butter and spices. Morning snack of pumpkin seeds, sunflower seeds, and almonds. •
Nerdy thoughts- I thoroughly enjoy the experimentation portion of FODMAP. It's a highly gratifying and beneficial science project. I'm not a serious foodie, but I seriously like it when my guts feel good. Just because something looks pretty in a picture or it's the new hip thing or you just really really want it means it will work for your body. Find what makes your insides happy and eat that. •
#lowfodmap#fodmapfriendly#eggs#chiapudding

T H R O W B A C K • T H U R S D A Y •
How is this 2 weeks ago already?! 👙😩
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You maybe surprised to hear it, but up until a few years ago I still had serious anxiety about wearing a bikini; in 2013 I was particularly unwell and bought all my clothes oversized in order to disguise my inflamed body and ‘pregnant’-looking belly.
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Years of working alongside some of the top medical consultants in their fields and learning from some of the best in the health and fitness industry, I’ve found myself at a point where, for the most part, I can manage my health issues.
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When it comes to health and performance (regardless of your goal), understanding the complexities of the body and how other considerations beyond just ‘diet and exercise’ effect us is going to be key to your success.
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A multi-faceted approach is imperative if we are to both achieve and sustain a certain level of body composition without negatively effecting other areas, such as energy, appetite, sleep, libido and overall emotional and psychological well-being (to name but a few).
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Although I personally have made many improvements, I remain in the care of various consultants and certain things are still undergoing investigation. Despite not having all the answers, what I haven’t lost sight of is the bigger picture; the things I can actively do to help myself in the meantime, regardless of my health ‘status’.
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These are the very same things everyone should be doing if they respect themselves and value their health.
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The main point I’m trying to highlight here is the importance of doing the ground work, no matter where you find yourself in your journey.
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No course of medication or short term application of a diet or other ‘thing’ will provide you with a healthy and lean body for life.
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Consistently ensuring the basic, fundamentals are in place - whether you’re in a phase of fat loss, muscle building or maintenance - is the best chance you have at achieving long-term health, wellbeing AND a physique you feel confident about.
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In the same way “a dog is not just for Christmas”, your body is not just for the summer.
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Choose health and fitness as a lifestyle, opposed to seeing it as a quick fix (cont.⬇)

Rise and shine, let’s eat! ☀️ Guys this is my go-to power breakfast! So easy to throw together, delicious and so filling, and the perfect quick dish before I do #allthethings . (Also, this is what I eat before I walk 7 miles, which I do 2-4x/week!) FYI- I don’t have exact measurements for the ingredients, I just kind of throw it all together. Also, this bowl pictured here is a very small bowl! This dish is really filling; a little goes a long way! 😋 .
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Ingredients: 2 spoonfuls of 100% pure organic pumpkin (canned), one spoonful of almond or unsweetened sunflower butter (which I was out of on this particular day so I used no sugar added natural peanut butter), light sprinkle of cacao nibs and white chia seeds, heavy sprinkle of cinnamon. 1-2 tsp of flaxseed meal, and either raw honey or homemade coconut butter (which is literally just shredded unsweetened coconut that has been thrown into a food processor!) to sweeten it up a bit. Not pictured: sliced bananas or blueberries and unsweetened coconut milk poured over all. Stir it altogether and FREAKIN EAT IT 👊🏼. #sogood#thebeautywechoose#lowfodmap#vegan#glutenfree#momlife